Want a high, round booty? These moves, designed by trainer Jennifer Johnson, will work your buns from every angle to give them some shapely dimension. Complete up to 15 reps of each move, and repeat the entire sequence to see results.
1. Deep Squats: Stand with your feet about shoulders-width apart. Keeping your chest high and your knees above your ankles, lower your butt until your thighs are parallel to the floor. Push up through the heels to come back to standing position. That’s one rep.
2. Squat With Alternating High Kick: Stand with your feet about shoulders-width apart. Keeping your chest high and your knees above your ankles, lower your butt until your thighs are parallel to the floor. As you push up through the heels to come back to standing position, lift your left leg off the ground and kick it straight up as high as you can. Place it back on the floor and sink into a second squat. As you come up, kick with the right leg. Bring the leg back to the floor to complete one rep.
3. Squat Jumps With Alternating Fan Kick: Stand with your feet about shoulders-width apart. Keeping your chest high and your knees above your ankles, lower your butt until your thighs are parallel to the floor. In one explosive movement, push up through your heels and jump straight up into the air. Land in a squat position, then press up through your heels to stand as you lift your left leg off the ground, point your left toes, and swing the leg up and around in a large, counterclockwise circle. Then place it back on the floor and sink into a second squat jump. Land in a squat, come up to stand, and lift your right leg off the ground, point the right toes, and swing your leg in a large, clockwise circle. Bring the leg back to the floor to complete one rep.
4. Arabesque Leg Lifts: Get on your hands and knees, so your shoulders are stacked over your wrists and your hips are stacked over your knees. Point your left toes and turn your foot out to the left. Lift and extend the left leg up diagonally behind you, then bring it back to start with your foot back to center, and extend the leg straight out behind you. Come back to starting position to complete one rep. Do up to 15 reps and then repeat the same number with the opposite leg.
5. Inverted Heel Lifts: Get on your hands and knees, so your shoulders are stacked over your wrists and your hips are stacked over your knees. Place your right forearm on the ground for extra support. Flex your left foot and lift it up diagonally behind you. Then return to start. That’s one rep. Complete up to 15 reps, then repeat the same number with the opposite leg.
6. Extended Leg V-Lifts: Kneel on the ground, and come down onto your forearms with your shoulders stacked over your elbows and your hands gently clasped. Extend your left leg straight behind you, and point your toes. Without bending the knee, lift your left leg up and out to the left. With control, bring it back down behind you and tap the floor with your toes. Then lift the leg up and out to the right. Lower back to the floor to complete one rep. Complete up to 15 reps, then repeat the same number with the opposite leg.
